While many people focus on skin care procedures and aesthetic methods, the role of diet for the skin is often underestimated. In fact, the skin directly reflects the internal health condition and what we eat every day can long-term affect the brightness, uniformity of color as well as the rate of skin aging.
Dr. Ruben Bhasin Passi, dermatologist at CK Birla Hospital (Gurugram, India) said: "The diet provides essential nutrients to help the skin regenerate, maintain moisture and fight damage. A balanced diet supports the process of cell regeneration, collagen formation and inflammation control, key factors that determine skin health.
How does diet affect the skin?
Skin continuously undergoes a process of regeneration and recovery, requiring a stable supply of vitamins, minerals and healthy fats. When there is a deficiency of nutrients, the skin easily becomes dull, dry, with acne and premature aging. Conversely, a diet rich in antioxidants and anti-inflammatory foods helps improve radiance and skin texture.
Dr. Passi noted that consuming too much refined sugar and processed foods can increase inflammation, insulin disorders and accelerate glycation, the cause of collagen and elastin damage, making skin less firm and aging faster.
Foods that are beneficial for the skin
Some food groups recommended by experts to supplement regularly include:
Fruits and vegetables: Rich in vitamins A, C, E, which help protect the skin from oxidative stress and support even skin tone.
Good fats: Omega-3s from fatty fish, nuts and nuts help strengthen skin protection barriers and reduce inflammation.
Protein-rich foods: Beans, eggs, milk and lean meat provide essential ingredients for collagen production and skin recovery.
Water-rich foods: Cucumbers, watermelons, oranges help maintain moisture, making skin plumper and fresher.
Foods that can be harmful to the skin
Regular consumption of sweets, fried foods, salty foods, and alcohol can cause inflammation, dehydration, and worsen acne. Some people also find that dairy products worsen the condition of endocrine acne. Experts recommend monitoring skin reactions to each type of food instead of mass elimination uncontrollably.
Can diet replace skin care?
Diet cannot completely replace cosmetics or sunscreen, but plays a fundamental role in helping skin care products perform better. When the skin is nourished from the inside, the recovery process is faster, inflammation is reduced and environmental resistance is improved.
